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Specifics depending on the type of athlete: beginner vs. trained / male vs. female / senior vs. junior

Training zones, ventilatory thresholds, and physiological responses are not universal. They vary considerably depending on athletic experience, age, sex, sport, and even lifestyle . Understanding these differences is essential for personalizing a training plan and achieving measurable progress—while avoiding common mistakes associated with overly generic zones.

Here is a clear overview, based on the available scientific data.


1. Beginner vs. Trained Athlete


🔶 Beginner

  • VT1 and VT2 often appear earlier in the effort.

  • The gap between VT1 and VT2 is reduced (few effective endurance zones).

  • Ventilation increases faster → lower tolerance to CO₂.

  • Zone 2 is often confused with excessive exertion.


👉 In practice

  • Plenty of Z1/Z2 to build the aerobic base.

  • Frequent recalibration (every 6–8 weeks).



🔶 Trained athlete

  • Shift of thresholds to the right: higher intensity before VT1 / VT2.

  • Larger ITA (interval between VT1 and VT2) → better endurance.

  • More stable ventilation → better respiratory control.


👉 In practice

  • Highly individualized areas.

  • Specific work around VT2 to progress.



2. Men vs. Women: Real Physiological Differences


The differences do not concern raw performance, but ventilatory and metabolic responses .


👩 Women

  • Slightly lower lung volume (on average).

  • Faster but less deep breathing at high intensity.

  • VT1 is proportionally earlier than in men.

  • Less tolerance to CO₂ → more sensitive ventilation.

  • Greater relative use of lipids in endurance.


👉 In practice

  • Respiratory zones useful for preventing ventilatory drift.

  • Z1/Z2 often wider → advantage in long endurance.

  • Beware of fluctuations related to the menstrual cycle (heart rate + temperature).



👨 Men

  • More ventilation.

  • CO₂ tolerance is generally higher.

  • Higher zone (VT2→max) wider.


👉 In practice

  • Anaerobic capacity work is often easier.

  • Risk of over-intensity in Zone 2 for competitors.



3. Senior vs Junior


👵 Senior

  • Progressive decrease in VO₂max.

  • Decreased lung compliance.

  • VT1 and VT2 move towards the lower intensity.

  • Increased ventilation for a given intensity.


👉 In practice

  • The importance of Zone 2 for maintaining metabolic health.

  • Priority is given to regularity.

  • More technical breathing work.



🧒 Junior

  • Low anaerobic capacity.

  • Preferential use of fats.

  • Lower ventilation at high intensity.

  • FC is highly variable, RPE is sometimes unreliable.


👉 In practice

  • Prioritize Z1–Z2 + coordination + technique.

  • Short, high intensities, well controlled.

  • Ventilatory zones are more relevant than heart rate.



Summary: Why ventilation zones adapt to all profiles


Ventilatory thresholds are individual and physiological , which allows for:

  • to circumvent biases related to FC (emotions, stress, age, sex)

  • to exceed the limits of power (discipline-dependent)

  • to be relevant regardless of the population

  • to adapt the zones to the actual progression


👉 In other words: breathing is universal — but the areas are personal.







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